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Comparing Nutrients in 1 kilogram Wild RiceVS Boiled Kidney Beans

Macros Ratio

Protein Fat Carbs

Wild Rice
16%
3%
81%
Boiled Kidney Beans
27%
3%
70%
1 kg ▼

Macro Nutrients

123%3570kcal
Energy
43.8%1270kcal
3570 kcalvs1270 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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11%11g
Fat
5.15%5g
11 gvs5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.88%1.56g
Saturated Fat
2.3%0.73g
1.56 gvs0.73 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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188%3g
Omega 3
106%1.7g
3 gvs1.7 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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22%3.77g
Omega 6
6.35%1.08g
3.77 gvs1.08 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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576%749g
Carbohydrate
175%228g
749 gvs228 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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34.5%25g
Sugars
4.4%3.2g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
25 gvs3.2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%6.7g
Sucrose
NA
6.7 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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163%62g
Fiber
168%64g
62 gvs64 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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263%147g
Protein
155%86.7g
147 gvs86.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

1.1%10μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
10 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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96%1.15mg
Vitamin B1
133%1.6mg
Thiamine
1.15 mgvs1.6 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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202%2.62mg
Vitamin B2
44.6%0.58mg
Riboflavin
2.62 mgvs0.58 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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421%67.3mg
Vitamin B3
36%5.8mg
Niacin, nicotinic acid, niacinamide
67.3 mgvs5.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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214%10.7mg
Vitamin B5
44%2.2mg
Pantothenic acid
10.7 mgvs2.2 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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301%3.9mg
Vitamin B6
92%1.2mg
Pyridoxine
3.9 mgvs1.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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238%950μg
Vitamin B9
325%1300μg
Folates and Folic Acid
950 μgvs1300 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
13.3%12mg
Ascorbic acid
0 mgvs12 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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54.7%8.2mg
Vitamin E
2%0.3mg
Tocopherols and Tocotrienols
8.2 mgvs0.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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16%19μg
Vitamin K
70%84μg
Phytomenadione or phylloquinone
19 μgvs84 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

21%210mg
Calcium
35%350mg
210 mgvs350 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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582%5.24mg
Copper
240%2.16mg
5.24 mgvs2.16 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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245%19.6mg
Iron
278%22mg
19.6 mgvs22 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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421%1770mg
Magnesium
100%420mg
1770 mgvs420 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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578%13.3mg
Manganese
187%4.3mg
13.3 mgvs4.3 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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619%4330mg
Phosphorus
197%1380mg
4330 mgvs1380 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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126%4270mg
Potassium
119%4050mg
4270 mgvs4050 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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51%28μg
Selenium
20%11μg
28 μgvs11 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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4.67%70mg
Sodium
0.67%10mg
70 mgvs10 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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542%59.6mg
Zinc
91%10mg
59.6 mgvs10 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.1%77.6g
Water
18%669g
77.6 gvs669 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Wild Rice vs Boiled Kidney Beans:
Comparing minerals per 1 kilogram for Wild Rice vs Boiled Kidney Beans:
Comparison of macro-nutrients per 1 kilogram:



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